Author: greenbrierfitness

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Push Jerk / Split Jerk (No Measure)

Weightlifting

2 Push Jerks + 1 Split Jerk (3 sets)

Rest 2:30 between sets

Metcon

NEW YOU – DAY 5 (AMRAP – Rounds and Reps)

AMRAP8

9 KBS

6 Goblet Squats

3 Burpees

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

10 mins to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10ea

-Lateral Lunge x10ea

-High Knee Run x 10ea

-Lateral High Knee Run x10ea

-Squat Jumps x5

Weightlifting

Front Squat (Work up to 95% for 1; then drop set 3×1 @ -10Kg)

Metcon

Metcon (Time)

WOLFPACK:

In teams of 2 for time:

100 ABMAT sit-ups

20 Rope pulls to standing

100 Cal Bike

40 Power Cleans 115/85

100 Cal Row

60 S2O 95/65

Partner 1 works for :30sec while Partner 2 rests

Partner 2 words for :30sec while Partner 1 rests

*Do this until each section is complete then move on to the next.

Metcon (Time)

ALPHA TEAM:

In teams of 2 for time:

100 GHD sit-ups

20 Rope Climbs

100 Cal Bike

40 Power Cleans 225/155

100 Cal Row

60 S2O 165/115

Partner 1 works for :30sec while Partner 2 rests

Partner 2 words for :30sec while Partner 1 rests

*Do this until each section is complete then move on to the next.

Alpha Team Gymnastics

Metcon (Time)

Complete 10 deficit SHSPU @ 6″.

Then lower to ground level and complete 20 SHSPU for time.

Clean (Clean work up to heavy clean; 3×1 @ 95% of Heavy )

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Front Squats (No Measure)

Weightlifting

Front Squat (6×8)

rest 2:30 between sets

Metcon

NEW YOU – DAY 4 (AMRAP – Reps)

Tabata (:20 on / :10 off)

Wall Balls

Shuttle Run

Step-ups

30 sec training/rest

*8 Rounds total

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

10 mins to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10ea

-Lateral Lunge x10ea

-High Knee Run x 10ea

-Lateral High Knee Run x10ea

-Squat Jumps x5

Gymnastics

Chest-To-Bar Pull-ups (50)

Try for large but strategic sets. Stay behind failure and rest when you are supposed to not when you need to.

If you are unable to do chest-to-bar, then go for your progression:

Pull-ups

Ring Rows

Jumping Pull-ups

Metcon

Metcon (AMRAP – Reps)

WOLFPACK

For Total Reps:

AMRAP9

3 Power Snatches 95/65

9 Dips

10 Wall Balls 14/10

Rest 3 min

AMRAP9

6 Power Snatches 85/55

12 Dips

20 Wall Balls 14/10

Rest 3 min

9 Power Snatches 45/35

15 Dips

30 Wall Balls 14/10

Metcon (AMRAP – Reps)

ALPHA TEAM

For Total Reps:

AMRAP9

3 Power Snatches 205/135

9 Ring Dips

27 Wall Balls 20/14

Rest 3 min

AMRAP9

6 Power Snatches 185/125

12 Ring Dips

36 Wall Balls 20/14

Rest 3 min

9 Power Snatches 155/105

15 Ring Dips

54 Wall Balls 20/14

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Front Squats (No Measure)

Weightlifting

Front Squat (6×8)

rest 2:30 between sets

Metcon

NEW YOU – DAY 4 (AMRAP – Reps)

Tabata (:20 on / :10 off)

Wall Balls

Shuttle Run

Step-ups

30 sec training/rest

*8 Rounds total

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN:

500m Row/400m Run

Hip & Shoulder Complex

Warm-up

10 minutes to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar on Quads Squat

-Forward lunge x10ea

-Lateral lunge x10ea

-High Knee Run x10ea

-Lateral High Knee Run x10ea

-Squat Jumps x5

Weightlifting

Back Squat (4×2 @ 91% then, 20×1)

-Perform a set E2MOM

Metcon

WOLFPACK:

20 minute AMRAP

12/9 Cal Bike

12/9 ABMAT Situps or V-Ups

12/9 Cal Row

100 Single Unders

ALPHA TEAM:

E4MOM28

15/12 Cal Bike

15/12 TTB

15/12 Cal Row

50 Double Unders

Alpha Team Extra Work

Snatch

5×1 @ 95%

Deficit Snatch Pulls

4×3 @ 105%

DB Box Jumps

4×5 (use heavy weight as possible) 24/20

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

KB Deadlift / KB Russian Swing (No Measure)

Metcon

NEW YOU – DAY 3 (Time)

4 Rounds for Time:

15 KB Deadlifts

10 KBS – Russian

5 Burpees

-Rest 30 secs after each round

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

KB Deadlift / KB Russian Swing (No Measure)

Metcon

NEW YOU – DAY 3 (Time)

4 Rounds for Time:

15 KB Deadlifts

10 KBS – Russian

5 Burpees

-Rest 30 secs after each round

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

Dynamic Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP10 – w/ a Partner

7 Toes 2 Bar

7 KBS

7 AB Cals
Leapfrog style –

Partner A does 7 T2B

Partner B does 7 KBS

Partner A does 7 AB Cals

(1 complete round)

Partner B does 7 T2B

Partner A does 7 KBS

Partner B does 7 AB Cals

(2 complete rounds)

….continue for 10 mins

Midline Strength

Metcon (AMRAP – Reps)

4 Rounds

1 min Abmat Sit-ups

1 mins Bicycles

1 min Russian Twists

1 min Flutterkicks

1 min Plank

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Midline for OH Strict Press / Push Press (No Measure)

Weightlifting

3 Strict Press + 5 Push Press (3 sets)

Rest 2:30 between sets

Metcon

NEW YOU – DAY 2 (Time)

For Time:

500m Row Buy-In

Then 3 Rounds:

10 Hand Release Push-ups

15 Box Jumps

400m Run